Is it OK for people with diabetes to eat strawberries?
Strawberries, which are high in antioxidants and fibre, are part of a balanced diet. People with diabetes don’t have to avoid them, but it‘s important to know how they affect blood sugar.
You’ve probably heard at least one myth about diabetes and diet. Maybe you’ve been told that you must stay away from sugar or that you can’t eat fruit.
While it’s true that you should limit certain foods, fruit isn’t one of them. But if you have diabetes, it’s still important to understand how these berries affect your blood sugar.
Can I eat strawberries?
Yes, you can!
Strawberries are delicious and refreshing. They’re the perfect treat because they’re sweet enough to satisfy your sweet tooth while providing you with beneficial nutrients.
Although sugary foods can increase your blood glucose level, eating fruit affects glucose levels differently than eating chocolate cake or cookies. It has everything to do with the nutritional content and makeup of different foods.
So, if you’re a big fan of strawberries, you don’t have to give up on this fruit — or berries, in general.
Eating strawberries and other fruits is important for a balanced diet. Plus, strawberries are low in calories and a great source of antioxidants, fibre, and other nutrients.
Incorporating strawberries into a diabetes-friendly diet
If you have diabetes, you can still eat sweet treats like fruit, cake, cookies, and ice cream. But moderation is key to preventing blood sugar spikes.
Watch out for certain recipes that may seem healthier than they are, simply because they include strawberries.
Some desserts, such as pies and cheesecakes, include strawberries as toppings. Yet many of these desserts aren’t exactly diabetes-friendly, as their overall sugar content may cause an increase in blood sugar. So, look instead for diabetes-friendly recipes that include strawberries.
Fibre
Strawberries are also a good source of fibre. 250g of whole, fresh strawberries contains about 3g of fibre, which is roughly 12% of the recommended daily intake.
Consuming fibre is important if you have diabetes because it helps slow the absorption of sugar in your body. Not only does fibre improve your blood sugar level, but it can help you feel full longer. This can also play a part in weight management.
Vitamins and minerals
Other important nutrients and vitamins found in strawberries include vitamin C and magnesium.
According to research from 2017, magnesium may improve insulin resistance, which reduces the risk of type 2 diabetes and improves diabetes management.
In addition, research from 2021 links vitamin C supplements to better blood sugar and blood pressure management for people with type 2 diabetes. Yet more research needs to be done to confirm whether whole strawberries have the same benefits.
How to eat healthy with diabetes
Good nutrition is essential when maintaining a moderate weight and managing your diabetes. It’s all about balance. This involves eating a mix of nutritious foods, including:
lean proteins
fruits
vegetables
whole grains
beans and legumes
When to talk with a professional
It’s important to monitor your blood glucose level on a regular basis and take your diabetes medication as instructed. Certain lifestyle changes can also help you manage your blood sugar, such as:
maintaining a moderate weight
quitting smoking
exercising regularly
eating a balanced diet
getting a good night’s sleep
reducing stress levels
managing your healthy gut bacteria
If you have difficulty keeping your blood sugar within a typical range, consult your doctor. You may need to adjust your diabetes medication. Your doctor can also refer you to a diabetes educational programme or dietitian.
Extracts taken from Valencia Higuera from www.healthline.com